Stress

Bellows Breath

Also known as Bhastrika-inspired

ModeratePromisingClassical Yoga
1Inhale
0Hold
1Exhale
0Hold
2 min

Short bursts only; stop if dizzy

Practice this technique

Benefits

  • Energizes and lifts alertness
  • Counteracts sluggishness

Position

  • Standing

    Standing

    Upright, stable, alert

    Recommended
  • Seated - Back Erect

    Seated - Back Erect

    Upright, alert, formal meditation pose

Standing preferred for energy, sitting also works

How to practice

  1. 1Sit or stand upright with an alert spine.
  2. 2Breathe rapidly through the nose with equal quick inhales and exhales (~1 second each).
  3. 3Pump the belly actively; keep chest relatively steady.
  4. 4Do 15-30 seconds, rest with normal breathing, and repeat up to 2-3 rounds.

Good for

Energy boostAfternoon slumpPre-task activation

Research

Evidence level: Promising

This technique is grounded in established breathwork research; technique-specific citations are still being added.

Safety & cautions

  • Should be avoided by people with high blood pressure, heart disease or other cardiac problems
  • Do not practise in very hot environments or if pregnant; limit sessions to short durations
  • This vigorous practice can lead to hyperventilation and dizziness. Practise at a moderate pace, stop immediately if you feel faint, and consult a physician if unsure